Heart-Healthy Hearty Stewed Vegetables

Cozy up with a bowl of Heart-Healthy Hearty Stewed Vegetables, a flavorful medley of wholesome ingredients designed to nourish and satisfy. This vibrant, plant-based recipe combines the earthy sweetness of carrots, the crunch of celery, and the garden-fresh flavors of zucchini and kale, all simmered in a savory low-sodium vegetable broth infused with aromatic herbs like thyme and oregano. With only 15 minutes of prep and a seamless one-pot cooking method, this hearty vegetable stew is perfect for busy weeknights or meal prepping. Packed with vitamins, fiber, and heart-healthy olive oil, it's a delicious and nutritious choice for soup lovers looking for guilt-free comfort. Serve it hot, and enjoy its rustic charm as a standalone meal or alongside crusty whole-grain bread for the ultimate wholesome experience!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 3 medium carrots, sliced
• 3 celery stalks, sliced
• 1 large red bell pepper, chopped
• 1 medium zucchini, diced
• 4 cups low-sodium vegetable broth
• 1 can (14 oz) diced tomatoes with juice
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• 2 cups kale, chopped
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon freshly ground black pepper
• 0.5 teaspoon salt

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the sliced carrots, celery, and chopped red bell pepper to the pot. Cook for 5-7 minutes until the vegetables start to soften.

Step 5

Add the diced zucchini and continue to sauté for another 3 minutes.

Step 6

Pour in the low-sodium vegetable broth and diced tomatoes with their juice. Stir to combine.

Step 7

Add the dried thyme, dried oregano, and bay leaf to the pot. Stir well.

Step 8

Bring the mixture to a gentle boil, then reduce the heat to low and cover. Let it simmer for about 25 minutes.

Step 9

Add the chopped kale to the pot, then cover and simmer for an additional 10 minutes, until the kale is tender.

Step 10

Remove the bay leaf and discard it.

Step 11

Stir in the fresh parsley, then season the stew with freshly ground black pepper and salt to taste.

Step 12

Ladle the stewed vegetables into bowls and serve hot.

Nutrition Facts

Serving size	(2550.1g)

Amount per serving	% Daily Value*
Calories	759.6

Total Fat 33.0g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2243.9mg	0%
Total Carbohydrate 106.2g	0%
Dietary Fiber 27.0g	0%
Total Sugars 48.8g
Protein 21.7g	0%

Vitamin D 0IU	0%
Calcium 654.4mg	0%
Iron 9.3mg	0%
Potassium 4952.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.7%

Protein: 10.7%

Carbs: 52.5%